Articles – Kettlebell Fitness by Andrea DuCane

18JanJanuary 18, 2024

RKC Big Six Workout

The RKC is based on six main exercises that are tested using kettlebells based on weight classes. They include the Swing, Get-up, Clean, Squat, Press, Snatch. There are many other drills and corrective exercises covered during the workshop, but for testing purposes the Big-6 are the star for a reason. These six exercises comprise full-body functional strength and conditioning, that is unparalleled using minimal time and equipment. The RKC Big Six: The Big-6 include exercises of pulling, pressing, squatting as well as functional movement patterns like hinging, lunging, rolling, as well as shoulder stability and mobility. Every exercise is presented within...

RKC

02DecDecember 2, 2021

How and Why to Fix the “Drinking Bird” Kettlebell Swing Mistake

Articleskettlebell exercises, kettlebell training, kettlebell workout

23JunJune 23, 2021

Hit Play Not Pause Podcast with Selene Yeager: June 23, 2021

Articlesgroup class, group fitness, kettlebell training, kettlebell workout, RKC training, strengthening, total-body workout, training, workout programs

21FebFebruary 21, 2020

When You Want to Up Your Strength Game, Who Best to Choose?

By Andrea Du Cane, Master RKC We were recently asked a very good question: “I’m opening a small gym and it will be a strength and conditioning facility that will cater to rock climbers, mace and kettlebell enthusiasts. Here is the conundrum RKC? SFG? Both? Or another cert?” To be fair we get that question fairly often. The person asking that question is obviously a very thoughtful athlete and business owner and he wants to make a correct and informed decision. Let me break this down as best I can. John and Pavel started the RKC many years ago – 2001 to be...

Articles, RKCgroup class, group fitness, kettlebell training, kettlebell workout, RKC training, strengthening, total-body workout, training, workout programs

23MayMay 23, 2019

Why Kettlebell Workouts?

Wondering what the benefits kettlebell workouts have over traditional free-weight workouts? Andrea Du Cane, Master RKC, Director of Certifications, Dragon Door Publications and owner of Kettlebell Fitness, shares her insight on kettlebell workouts. What do you like about kettlebell workouts? Kettlebell workouts are functional and full-body, making them a very efficient tool for all your workout goals. You can spend as little as 10-15 minutes and get a full-body workout. The variety of sizes allows all populations to use them safely and effectively. And because they are relatively small, they don’t take up much space so you can use them in your home or...

Articles, Kettlebellbalance, exercises, full-body workout, functional workout, health & strength, kettlebell exercises, kettlebell training, kettlebell workout

01MayMay 1, 2019

Incorporating Kettlebells into Group Class Programing

Read Andrea's article in the May/June 2019 issue of Fitness Trainer magazine: Incorporating Kettlebells into Group Class Programing From General Physical Preparedness to Cueing BY ANDREA DUCANE Some newly certified personal trainers are apprehensive when it comes to programing and leading group fitness classes. Even trainers with more experience can find it daunting faced with a mixed level group class. I’m going to give some straightforward tips on designing effective classes for mixed level classes, as well as how to easily integrate kettlebells into... Read Full Article Online

Articles, Health & Fitnessgroup class, group fitness, kettlebell training

24SepSeptember 24, 2018

A Conversation With Andrea DuCane | Winter Garden Yoga, Brian Friedman

*Audio and Video Version* "The First Lady of Kettlebell", Andrea DuCane and Brian Friedman present a podcast that is truly a cut above the rest. This episode contains a complete collection of insider's perspective that's a gold mine of information. Whether you’re a yoga person, a kettlebell athlete, or a person of a certain age, it's a sure thing ... you'll benefit from checking this out! Andrea has worked with clients of all levels from all over the world. For decades, Ms. DuCane has been at the forefront of the fitness industry. She's carefully sifted through what works ... and more...

Health & Fitness, Kettlebell

21SepSeptember 21, 2018

Training Special Populations

Why focus on Special Populations? Let’s discuss the unglamorous fitness market of Special Populations (SP). This large group includes: seniors, de-conditioned, post re-hab and pregnant women. For the purpose of this article I will focus on seniors and de-conditioned populations. Many of us have lots of clients that fit into this category. That’s why it is important to realize we are much more than a personal trainer, we are the first line of defense against life’s effects and lifestyle choices. Our success working with this SP is the ability to safelyand effectivelylead them to a place of health and fitness.I believe the...

Articles, Health & Fitnessaging populations, kettlebell training, kettlebell workout, special populations, training, workout programs

21DecDecember 21, 2016

Where and How To Grab The Kettlebell Handle

As I travel around the country, I find there is a lot of confusion about where to grab the kettlebell handle—in the middle or in the corner? It is understandable that people are confused. After all, kettlebell training is still reasonably new to the broader public and it IS a very unique training tool. I hope to clarify some of this confusion and explain why certain grips are better for certain exercises, while some are definitely not appropriate for others. The simplest way to break it down is to look at where you grab the kettlebell on the handle: the center or...

Articles, Kettlebell

04AugAugust 4, 2016

A Sensible Approach To RKC Prep

What’s the first thing you think of when preparing for the RKC? Most people instantly think of the dreadedSNATCH Test! It’s understandable—after all, the RKC Snatch Test is a test of a candidate’s conditioning, and how well they’ve trained to complete 100 snatches within 5 minutes with the appropriate kettlebell for their weight class. It is meant to be a challenge. Everyone will agree, you have to earn your RKC—it’s not just given away to anyone who attends an RKC workshop. So, it’s no surprise that most of the questions and information out there about preparing for an RKC workshop are focused on how to successfully...

Articles, Health & Fitness, Kettlebell, RKC, Workshops